Warning: This is officially the hardest diet I have created and you will ever get access too. Read on to see if you’re up for the challenge to take on The World’s Hardest Diet.

Fact: a hard diet will create a hard man.

Who has the hardest bodies in the world?

Competitive bodybuilders. No other athlete comes close.

There is no other breed of athlete that has mastered the art of deprivation or denying ones taste buds, using high protein low carb diets.

Stripping off the last few ounces of fat dares you to take your body further than it has ever gone before. To get extreme fat-burning results like you’ve never seen before, be prepared to punish yourself and rely on sadomasochism as a guiding principle.

In the gym, high-level bodybuilder would tell you that must be prepared to punish yourself with your weight-training routine. In the kitchen, same rules apply.

The World’s Hardest Diet, which consists of ultra low carbs and ultra high protein (and virtually no fat) demands that whiners, complainers and quitters need not apply. This is not for you so don’t waste your time.

Do you think pro bodybuilder Jay Cutler has a side order of bread with his chicken breast? Not a chance. Do you think Arnold enjoyed fruit crepes as a side order to his breakfast? No way.

Heck, most pro-bodybuilders indulge in fish and chicken (unsalted) for weeks at a time leading up to their big shows. I doubt you have the commitment or will power to make it through one-week, but I’ll give you a chance to prove me wrong 🙂

One of my favorite bodybuilder, Jim Cordova (2-Time Mr. Universe), who is familar with high protein and low carb diets

The World’s Hardest Diet Rules

1. Cut out all the carbs – yes, even the clean sources like oatmeal, brown rice and yams. This diet consists of barely 10% carbs and the sources come from vegetal sources, which means they are primarily fibrous carbs that will not raise your insulin levels or be burned for energy.

This ultra high protein diet and ultra low carb diet consists of no oatmeal, rice, cereals, potatoes, bread, fruit or fruit juice – not even after or before workouts when carbs are normally encouraged. All condiments are eliminated from this diet too because many contain hidden sugars. This includes ketchup, which is one of the worst culprits, made up of 75% sugar. Even eliminate those “20 calorie energy drinks.” I did tell you this was tough right?

2. Ultra high protein intake. They key on an ultra-low carb diet is to get enough calories from protein and fats. This is the foundation of the Atkin’s diet. The Atkin’s diet is a cake walk compared to what I have in store for you, if you dare accept the challenge.

Protein intake can come from egg whites, chicken breasts and canned albacore tuna – this will constitute almost 80% of your caloric intake. Not even protein sources like whole eggs, beef, deli meat or fatty fish like salmon is allowed in The World’s Hardest Diet. As you can see, its impossible to follow this diet successfully by eating out. Say goodbye to restaurants and eating out completely for the next 2-weeks.

The only protein you can substitute chicken breast for is white fish like tilapia, every other option is out!

3. Forget the fat. Most high protein low carb diets provide a degree of sanity by allowing good fats like almond butter, olive oil, avocado and peanut butter. Not this diet. You’re left with virtually no fat except the fat that comes with the protein sources so you’re barely getting 10% of your caloric intake from fat.

Again, The World’s Hardest Diet does not even allow the clean fats you’ve relied on as life-savers which allow low carb diets manageable. It’s virtually impossible to find fat-free meat, which is why beef is completely axed as a protein source.

For cooking, rely on nonstick cooking spray. Vinegar is the only condiment allowed in this diet.

4. Include muscle saving supplements. You’ll notice that Whey protein is included and I recommend that you rely on Iso-Smooth by Blue Star Neutraceuticals which includes a blend of four different isolates: whey, casein, milk and egg, which releases different rates of protein into your blood stream.

Iso-Smooth contains no sugar and no fat, and whey creates a hunger-blunting response on your hormones, which makes the diet realistic to complete.

Include a multi-vitamin as well since this diet is very limited in fruits and vegetables. Currently I’m using Blue Star’s Vitality multi-vitamin, which contains 100% of the RDI for all vitamins and minerals. They have a male and female version of their multi.

5. Boost up these beverages. As you can imagine, your beverage options are just as limited as your food options. No juices, no Gatorade, no Star Bucks Lates, no sodas and not even any milk (which contains sugar). Stick to the cleanest, fat-burning and energy-boosting drinks: water, black coffee and green tea. That’s it.

Even cut out your diet sodas. Research shows that the artificial sweeteners in diet sodas can trick the body. Your body associates sweet tastes with calorie dense foods and will become confused when their are no calories accompanied. This can lead to an increased appetite which will make it harder to stick to the diet and in turn you might sabotage your fat-burning results.

Here is Artus Shakur, one of my sponsored athletes who competed recently. He didn’t follow The World’s Toughest Diet, as per below, but his diet was pretty darn close to the rule above. You can see me to the left and our friend Burak to the right.

Additional Muscle Saving Supplements

As you’ve noticed, you’re basically eating protein only so I suggest you include some of the following supplements to combat craving, make up for nutrient deficiencies, and provide energy to still train.

Caffeine. Aim for 200-400 mg 30-60 minutes before your morning cardio workout and evening weight training workouts. Your body is running on very low energy so you need every boost you can get. Plus the caffeine will provide some muscle-strengthening benefits to maintain your intensity in the gym.

BCAAs. Branch-chain amino acids will provide some additional energy and be your muscle saving weapon to get ultra shredded while keeping your muscle mass in tact. Males should be taking at least 10 grams in the morning with their caffeine and 10 grams before bedtime. Additional BCAAs in between meals is allowed and suggested for extra insurance. These are the exact BCAAs I use. Click here and add the coupon code “maximize” for a discount.

Omega-blend. A good product is Udo’s Oil which contains a blend of omega-3s but also omega-6s which your body will become deficient in on this diet. If you don’t use Udo’s Oil, look for a omega-3/omega-6/omega-9 blend that will cover all your bases. Include with breakfast, lunch and dinner. Click here for the Omega’s I personally use.

Fat burning supplement. What has this world come too? Vince Del Monte just endorsed a “fat burner?” Yes, and for very good reason. This diet is going to slow down your metabolism after a few days so to maximize your fat-burning results, look for a fat-burner that contains caffeine, carnitine and yohimbine. Carnitine helps push fat into your bloodstream for energy, which will allow you to train and have energy. Taking 1-3 grams in the morning, before your workouts or before bed is fine. Yohimbine has been shown to boost fat-burning. Use only 1-20 mg in the morning before you train. Lately I’ve been using Blade by Blue Star Nutraceuticals to speed up the fat loss process for me. Check them out and use the coupon code “maximize” for a discount.

Why This Diet Works: Eliminating The Sugars

Your body is a sugar-crazed machine. It loves sugars, which turns into a belly-battling nightmare.

Your body would prefer to burn every ounce of glucose (technical name for sugar), before it even touches your fat stores and protein stores for energy.

Your body prefers simple. It wants to burn the fruit you ate for breakfast; the healthy whole-grains you ate for lunch; the healthy sweet potatoes you ate for dinner before it starts using your stubborn fat for fuel. Tough life, which is why you need a tough plan to fight back.

Most people spend their workout days simply burning off their breakfast, lunch and dinner and never make any forward progress so they are basically workout out to enjoy the foods they enjoy. In exchange, no body composition changes are ever accomplished. That sucks.

Think of this way: carbs protect your body from burning fat

Is that your goal? To protect your body from burning fat? Not if you want to get ultra-shredded this summer and show off an shredded six-pack!

They key is to limit the amount of carbs your body has and it’ll begin to break down fat for survival after using up the stored glycogen stores in your muscles and liver. This leads to a state of ketosis, and not only results in a state of accelerated fat-loss (primarily around the abdomen) but protects muscle mass.

How to make this diet work for you:

Toughen up. There are no cheat days to rescue you for the next two-weeks. When you are hungry, suck it up because there is no option except to look forward to your next scheduled meal.

This plan should not be done for longer than two-weeks and is perfect to slap onto the end of a fat-cutting cycle when you’re ready to strip off the last few ounces of fat surrounding your bones.

By the way, there is no “part two” to this diet. This is as tough as it gets. If this does not work for you, nothing will. There is no graduating to the next level; this is the final level.

Ultimately, there are two options to this diet: finish or fail.

The World’s Hardest Diet Sample Meal Plan

Breakfast:

Egg White Omelet:

12 egg whites

1 cup of spinach

1/4, medium onion, diced

1 bell pepper

Mid Morning Snack

1 can of albacore tuna with vinegar

Lunch:

1 large chicken breast

2 cups of broccoli

1 tbsp of red wine vinegar

Pre Workout Meal:

2 scoops of Iso-Smooth Protein Powder

Post Workout Meal:

2 scoops of Iso-Smooth Protein Powder

Dinner:

2 large chicken breast or tilapia

2 cups of cauliflower or 12 asparagus spears

Pre Bed Time Snack:

1 can of albacore tuna

1 tbs of vinegar

Total: Approximately 350-400 grams of protein, 25-50 grams of carbs, 10-20 grams of fat equalling about 1500 calories. Yes, very insane, very crazy, very tough, hence the name of the program

Are you up for the challenge?

Let me know below if you’re going to give The World’s Hardest Diet a shot. Remember, two-weeks is the max you should follow this before returning to your regular meal plan. Finishing three-days on this plan is an accomplishment in itself so feel free to start with three days first.

I’m 100% aware that this diet lacks a load of nutrients and will slow your metabolism if stayed on for too long. However, if you’re looking to radically strip off the last bit of fat from your bones, give this diet a shot.

I dare you!

Vince

P.S. Okay, time for your comments. Is this diet calling you out? If so, let me know if you’re going to do it and where your current body fat is right now and what you hope to get to with it. How many days are you going to shoot for?

Good luck!

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The World's Hardest High Protein Low Carb Diet In The World, 4.1 out of 5 based on 38 ratings

Vince this diet kicked my ass every time I have done it. The best results I obtained where when I followed it to a “T”. Lost 20lb or more and looked like a different person. Gain it back and going at it for a 4th time. Thx a million brother!

If anyone wants a break down on why this works, how it works, etc, please read Lyle McDonald’s “The Rapid Fat Loss Handbook: A Scientific Guide to Crash Dieting” that was written in 2005. It’s literally the same principle and I’m going to go ahead and say I don’t think Mr. Del Monte has given credit where credit is due or quite possibly doesn’t even know the book exists but I don’t see that happening since Mr. McDonald has been a huge influence in the world of sports nutrition for over two decades. McDonald’s book was how I figured out how my body loses weight. In no way am I trying to discount this “diet” but… the science is backed in Mr. McDonald’s book. Just saying! Best of luck to everyone!

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I am a 140 pound female with 36% muscle, and about 36% body fat. I am 45 years old and would like to get shredded as I do plan to compete in a women’s bodybuilding show in June 2014. However, I will not go on stage without being clearly defined. I need to start to shred NOW. What are some adjustments with food intake as the protein does seem fairly high. I am 5 foot 3.

Huh? Just follow the diet, do weight training first and end you exercise with 30 mins of HIIT cardio. That is all you need to do, aside from read the darn article. It doesn’t get any simpler than that honey. The diet is hell, but as someone that has had great results, when following this in its entirety, I can tell you, it absolutely works!!! … I don’t use the same brands but the same type of supplements with this diet.

I think this is bullsh*t, with all due respect if this works for you then go for it but to cut down in good carbs en fat is stupid. You wont do your body any good. You need good fat to keep your organ system in good order. And carbs for energy and keeping your muscle gains. It even brings risks with it if you dont eat enough carbs were you can die from. You don’t need te starve yourself to get ripped. You just need to be intune with your body to get the body you want dont punish it.

Not necessarily that tough.. And, in my humble opinion there is a better way. Protein provokes an insulin response which halts fat burning and signals fat storing. Furthermore, on a diet like this a good bit of that protein is going to be converted to glucose, completely defeating the purpose. It may seem counter intuitive but you will actually lose more fat by increasing dietary fat. And, dietary fat ( saturated and monounsaturated ) will boost endogenous production of testosterone and other steroid hormones. Limit protein to no more than one gram per kilogram of lean body weight. And why all the carbs? I eat zero. Oh yeah, a little pepper on my steak. That takes getting used to, and it takes more than two weeks. But why not eat a healthy fat burning diet all the time. When you’re adapted to it, the “hardest diet in the world”, becomes the easiest diet in the world.

Just finished 14days on! This was at the end of 6 weeks Tabada, 4 weeks strength pyramid , 4 weeks giant sets . Not a competitor , just working dude (42yo). Went from 26% to 12%! I still need last 2% to win a bet. Can I just throw a cheat day in and go right back for another 7to 10 days? I only have 12 days left for dead line.

Seems like an insane challenge, but just about right. After all, low carbohydrates and high protein IS the way to go about fat loss. Anybody who argues otherwise is just trying to create controversy and attract attention.

This is a very well-written article! I’m currently in day 2 of this “tough challenge” as a vegetarian. It’s been intense attempting to reach protein challenges. I’ve always been very mindful of protein intake, but this is the first time I’m getting “extreme” about it. EAS protein has helped a ton.

I’ve always been very concerned about how this works long-term. I don’t think any human should cut out fruit from their normal diets, or other “generally healthy” foods (oats, for example).

So my question is: How do you maintain this long-term?

There is so much nutrition in fruits and I do agree that overdoing it on the fruits can still have a negative effect, but I can’t imagine someone only relying on meat and vegetables alone and skipping out on other healthy foods for the rest of their life. Sorry about my ignorance – I’m a total noob about all of this! Also hoping you see this comment even though this post is two years old! haha

That looks really intense. And that is a lot of eggs. I thought my morning omelets were getting kind of big at 6 eggs. I might have to give it a shot though. Just to see. I'm just getting ready to start the XFLD of Joel's so this will have to wait a bit though. But I will print it out and keep it for a rainy day when I get bored of whatever I'm doing.

Side Note: I agree with Tony. I really like this post as it is something very easy to understand, and I can hold on to it and use it when I get bored down the road. And I might even try it out for a day here and there just to get a feel for it.

Thanks a lot! I was just thinking about the same as you said: to test for a few days now and then, to see, how it feels to consume so much protein in one day. One of my friends said, that protein makes fat! I don t think so, though. Here in Spain we have a warning text on protein cans, which says, that continuous use of protein powder can be hazardous to health of the inner organs, and that one should not use those products for too many weeks at a time! I do not believe this! I never had any negative symptoms using different protein powders, tuna fish, chicken or turkey breast fillets or similar. How would eggs be dangerous? I had a training partner, who said, that he ate 1/2 kilo eggs every morning. His body looked great and he was the healthiest looking man I ever saw in that Gym. – But if you mean, that you hate the taste of eggs, I accept that. To me on the other hand, taste is not as important at all, when I see the benefits, that will be achieved by forgetting such antipathy…

@frances – Apparently you are a closet eater…LOL…JK… You are probably not following it correctly… It is mathematically impossible for it not to work… just like 1+1 cannot = 0… I’m not trying to be mean, but sometimes we feel what we are eating is 100% spot on, but it isn’t. Try writing your exact food intake down and you will be amazed at what you are not considering.

I do this diet every March, April, and May and I drop 40-50 lbs that I put on in the off season.

Bro, im pretty much following this diet right now to prepare for a shoot. The only hard part was switching so fast from a muscle building caloric surplus to this. No choice, got to lean down and dry out 🙂

Hey Tom. I weighed 264lbs with a bmi of 36. I followed a very similar diet. I lost 66lbs altogether over about a 4 month period however, I did include sweet potato and after 2 weeks one green apple a day. You will definitely need to add vitamins and minerals to help sustain your daily bodily function. Give it a try, but be very strict on yourself. You will NOT be sorry. Good luck man…..

i wanted to share my experience with this diet in hopes that others may consider trying it. I started the diet last September. I had been working with a personal trainer in May of 2009. When I started working with my trainer, my only physical activity was playing basketball once a week. At the time, I was 35, 5'11, and 201 pounds. A habitual fast food junkie, my diet was horrible, which probably explained my 22.7% body fat. During the four months working with my personal trainer, I lost ten pounds and two percent of my body fat. My waist lowered from a 39 to a 36. Not bad, but not like the results I experienced from this diet.

I started the diet at the beginning of September, and I followed it religiously (including the recommended supplements). Although tough as advertised, by the end of the first week I had dropped five pounds and lost one percent of body fat. I also lost an incredible two more inches from my waist. I cycled on and off the diet for six weeks, and by the end of the cycles I weighed 178, my body fat was 17.1%, and my waist was 32 inches.

Remarkably, I have managed to keep the weight off, even after I was involved in a car accident in January which prevented me from training for a while. I'm cycling through the diet again as I write this. I'm on my third day, and I encourage you to take the challenge.

I Tried this diet out eating a lil less protein than what was recommended with HIIT in the mornings as i woke up and then weights in the afternoon … on the morning of the third day i felt like i was on the verge of death so i cancled.. ( if you follow this diet please do everything that vince says any results otherwise would be catastrophic)

got a 8 week holiday from college coming up 😀 gonna do this in the first 2 weeks and the last 2 weeks of this holiday 😀 really excited im close to getting my 6 pack and i think this may be what i need to get over the final hurdle 😀 thanks Vince!

There's a good question. What about for women? Does this diet work the same for women? And in order for there to be a benefit, such as fat loss, does one need to be a body builder? What if I focus more on three weight days, 3 cardio days, and I'm not what I consider a body builder, but a toner (meaning I don't lift heavy heavy weights). Will I loose weight? And what happens after you loose the weight? Is it easy to gain back, once you reintroduce the carbs? This sounds like a special event kind of deal.

OH! And best of luck with your marriage! I hope you two spend many years in happiness. And I pray for good fortune, and beautiful children. God bless. 🙂

I’ll do the challenge. I’m going to do this starting next weekend. For two weeks. I’ll take before and after pics. With starting weight and fat% per my scale. Thanks again for this vince. Your friend in strength!! Patrick J. Shead

I have to say i liked being a member of your group and signed up for your training information because you had a different approach.That is to stay clean and hard work,now your turning into bill phillips.

I have been on a strickt diet for like 6 weeks. Slow-carbs – only oats in the morning. I do allow some berries, but not too much fruit. (I probably had a total of 2 apples and 1 pear in this last 6 weeks). Some eggs, chicken, shrimps, fish. Veggies (few tomatoes though)….

I make 5 or six meals in the morning and if I eat them every 2.5 – 3 hours I feel totally fine. I try to not eat after 6-7 pm.

I get probably around 1800ccal a day which is according to all the websites not enough for me, but let me tell you IT IS NOT HARD AT ALL to be on a diet like that!!! It really works (lost 12 lb ) but I could live like that for a very long time. My caloric expenditures are not THAT huge cause I do not work out too much, but I still to bodyweight exercises couple times a week. I will definitely give this diet a try, it will be cool to shock my body with no carbs in the end of my program (after another 6 weeks)

I like tough challenges… and I will give it a shot. Normally i have lots of self discipline and self control. Although im a bit worried about losing muscle mass together with the fat. I usually train very hard and very heavy at the gym, so… lets see what happens. Hope to really mantain and if possible increase muscle mass, and lose just and only the fat. Great challenge by the way.

I've been following a low starchy carb plan on and off for a while so this plan would take some adjusting to calorie-wise but limiting the starches and such is something I'm already used to for the most part. When I'm disciplined (because let's be honest, we have ALL fallen off the wagon more than once and as a single father working full-time, I recently climbed back on LOL) I limit my grains, cereals and pastas to the post-workout window only and it wasn't as tough as I thought. What was tough was avoiding it when I went out with people or had dinner at family functions, as there is ALWAYS starches in plentiful supply there LOL.

I'm a smaller guy (5'8" @ 185lbs w/ rough guess of 20% BF) and the YSPQ meal plan I follow right now is 2000kcal days 1-3, 2400kcal day 4 cycle. It's not as low as this diet but I'm getting used to the lower kcals and to be honest, I like it because I feel less bloated and doughy when I stick to veggies and x-lean proteins.

Listen to your body. You may need a re feed day every few days. The power of this program is that it has NO cheat days. This is a hardcore bodybuilding diet to get you shredded. It sacrifices many health benefits in exchange for getting shredded. I trust you understand that.

this diet looks REALLY hard. I am willing to give it a shot…..a few Q's though: 1) I am currently not on a exercise program or anything, i assume i can just go to the gym and work out without following anything? Or should i use a program? 2) what cardio should i do while on this? i usualyl did cardio on an empty stomach.

Hi Dray. This plan is not for you if you are currently not on a exercise program. This is the equivalent of driving a Lamborghini sports car. Give yourself a year or two of consistent training and foundational nutrition strategies before giving this diet a shot.

Yeah very cool! First I thought no way too hard but as a cycle for 2 weeks yeah I reckon its worth a try and the results could be fantastic. I'll try it , it makes sense and still based on real foods. So nice Post

I plan on following this diet, but it seems that the mentioned 'Blue Star' suppliments are not available in the UK. What can I use as a substitute? I bought a BCAA suppliment from Holland & Barrett, so I should be ok with that part. But for the fat burner and protein powder, I'm not sure if the products I am using (Thermobol from Maximuscle) are the right thing to use. Can someone please advise me? Thanks

Well..this is a lot more food than what I have consumed when I have been strict with myself. I went for a two year period only eating chicken, fish, veggies and fruit. Didn't lose a pound or an inch. I have since learned that the quantity is also important so I am still only eating what you have listed out, but in reduced amounts to what you have listed. Finally, I am losing inches.

LOL, yeah, a half a chicken breast should fit into your vegetarian diet much better than a whole chicken breast… You would need to substitute the meat for a protein source that is low in sugar, so dairy is out. I think the only way to compensate is with different protein powders and BCAA supplementation.

hey im a 16 year old swimmer 4 weeks out from a major competition i swim about 30 to 40 kms a week i want to take the diet challenge for at least 3 days to loose that last bit of fat before my races. but, will the little carbs be bad for the amount of cardio i do

Sound like a good challenge to get rid of those last few kilo's. At the moment I've just completed the 25 day xreme diet program and will do another round of 25 days on it. I have the Bay of Plenty Masters Body Building Championships coming up around the middle of July. Now I want your professional answer to this question! would this diet be good to go on about 3 weeks before the comp.

I’ve never in my life eaten just egg whites, in fact I’ve never even seen them, how do you get them? I know that sounds stupid but I mean can you buy egg whites, I think I know they come in liquid form in like a milk bottle sort of thing but then how do you measure 12 for example if it’s liquid? There’s no point in wasting 12 yolks is there?

First the picture of the ripped guy is a guy who takes steriodes and alot!

Second , if you follow the diet you will lose lean muscle mass! and alot of it! An adult man should atleast eat around 2000-2300 cal for fat loss. If you go below like 1500 you will slow your metabolism like you said and will start the starvation mode that leads us to lean muscle loss.

And third, you are probably sponsered by that supplement factory. Fat burners are a bunch of bull crap! They are even dangerous! Yohimbine can lead to alot of side afects like swollen lips. This is also a dangerous product.

People don't follow this method!

If you want to lose fat not muscle, check out the 'zig-zag' method. It will make you shredded!

Can I run this diet inbetween 2 18 week bulking cycles? I have trained hard and eaten like a monster (very clean) for an 18 week program and have seen great results and will run it again. Naturally I have gained a little fat from being in caloric surplus so I assume the 2 week program you outline will help check that before I go back to bulking. Will that work in your opinion?

This diet has a triple benefit as insulin levels go down Growth Hormone Levels go up growth hormone builds bone tissue muscle tissue/connective tissue and accelerates fat loss if you can tough it out with this diet this diet has a triple benefit overall though it is very tough

hey vince, what if i dont have access or cannot purchase supplements like the ones you mentioned, im 17 and both my parents are insane anti supplement freaks, as am i, is there an alternative i can use without the risk of burning off muscle?

Its better to avoid supplements since most of them contain Estrogen chemicals that mimic the female hormone the only good supplements is organic whey from grass fed cows though its hard to find. Worry about your workout though not your supplement intake thats what causes muscle growth

Hi Vince, I would highly recommend that you stop encouraging the combination of yohimbe and caffeine!!! It's either one of them or nothing at all, otherwise you truly risk not only your health, but also the health of others! There is plenty of evidence that this combination can ruin your heart, almost in the same manner as ephidrine. Maybe you didn't stumble upon this before, but if you research a little bit, you will find information regarding this. greetings from austria!

im an 18 year old with a fast metabolism, and a pretty mesomorphic body type (not hard to gain weight, not amazingly hard to loose weight). If i workout and do cardio everyday, could I loose 5 lbs of solid fat in a week? More? Less?

FINALLY A SENSIBLE DIET PLAN! Excellent Vince! I LOVE IT! I love eating tuna…This should also include lean buffalo, lean ostrich, all the lean fishes and plenty of lean chicken breast! I have been doing XFLD in a low-carb mode using a 7 day cycle- 3 days low fat protein only, 3 days Atkins style with fat- keeping carbs 20-40 grams per day on my Atkins days and <20 on my lean protein days- I skip the vegetables. Plus I eat as much as I want until satisfied. Man have I been losing fat! 35lbs in 5 weeks! Which averages to 1lb per day…I am on the 60lbs in 60 days plan! A true Extreme Plan should be a low-carb plan! If I hit a plateau I will do this plan for 10 days and when I am ready to lose the last 10% BF then here I come! Thanks for the plan!

It is not BS…If you feel bad when you cut carbs it is because you are "addicted" to carbs…this is the reaction that it gives when your body is craving and expecting carbs. I have been eating low carb for 7 weeks- I have got plenty of energy! You have to train your body to get off of carbs and burn fat for energy- I won't kid you- it does take several weeks- that is why I would not do this diet if you have not already been doing low-carb- it won't be easy and it won't be fun!

I thought of some things that can make this a lot easier. Skinless roasted chicken tastes really good. and plan vegtible juice mixed with a wide variety of veggies. Grilled veggies and natural turkey burgers or chicken burgers. Do any of these ideas violate rules Vince?

I'm doing an even more extreme diet right now then the extreme fat loss that's based off science. day 1: intermediate fasting low card, day 2: mini fasting breakfast and dinner small portions, low carb, that's it. Day 3 cheat day. I'm close to having a 6 pack and have lost between 2.5 to 3 pounds of fat and water every cycle of this. I haven't lost any muscle ,because I do strength training on my body each cheat day.

Thanks Vince for all your ideas and input you always help me open my mind to new ways of doing things, which is why in the near future my friend I will be very likely contacting you about being a part my fun effective fat-loss program that's in the works :). God bless buddy!

I did something similar to that when I was competing. Not quite so extreme though….gave myself a little oatmeal and a few blueberries in the am before training. Other than that chicken, tilapia, veggies galore.

Hey all, it doesn't have to be so bland either. Use spices to enhance the flavor…..no calories or impact. Mrs. Dash has many flavors, red pepper flakes, oregano, basil, fresh basil, mint etc etc. Also on those eggs, you could make part of them like french toast….add a bit of cinnamon, stevia and a bit of unsweet vanilla almond milk ( 40 cal per cup, 3g fat, 0 sugar, ) and you'll only be using a smidge of it any way. I would think in those pre and post shakes you could use a bit of that as well. Correct me if I'm wrong.

So how would you adjust the portions for a female……49 yr, 5'3, 121 lbs.

Seriously how many diets can all you guys endorse back, promote. Not that I doubt this would work. It just does my head in that between you, craig, joel and whoever else it creates a great deal of confusion for people. What about getting rid of the word diet and replacing it with nutrition. Just follow your basic rules (Craigs and Joels to) and you will be set. I did this and now I am in the best shape

Vince, I'm really impressed with this diet, and I'm really curious about trying it. Right now my body fat % must be around 20, and I'm going to try alternating micro cycles (5days for fat loss followed by 5day for muscle building) 6 times to complete 30 days. I know I have the balls to complete the program, but I'm a little curious about possible side effects. Could there be any? I'm lookign forward to try it, hoping to reduce mi body fat considerably. At least strip 5%off Keep the great work Mr D.

I am on the 4th day. My workout schedule is a lil different than what you have set. I had to change the meals around. I did how ever stick to all the food. I did only BW supersets and Uphill jogging intervals. I notice a HUGE Difference ind its only been for 4 days. Tomorrow is my last day and then its vegas time to show off at the pool!

Vince, I accept your challenge. I’m currently in phase 3 of MYM so I will use this diet the last two weeks of phase 4 to prep for your transformation contest! If I can survive 1 whole month of Vinsanity then this will be cake!

I follow that type of diet everytime I want to get ripped… the trick here is that you can only do it for about a month and a half TOPS (and you should be advising that, Vince!)… otherwise you may end up in the hospital (forget about the other organs… your BRAIN needs CARBS to work properly!)

Your brain does not NEED CARBS! Your brain will function even if you completely fast for 2 weeks and eat nothing at all- your body will turn your fat and muscle into glycogen and that is what your brain needs…but without eating your body will break down muscle first….You don't need to eat carbs! Your brain will function fine on Protein & Fat…that is what Ketosis is all about…

Thans except for my daily energie drink my diet 😀 its fucking hard everyday my parents are eating i'm dieing!!!!!!!!!!! but nothing can stop me, i want to you weeding 😀 so i run 2-4hours in the early morning 😉 and i hate it but i will get through and you will be proud

I would like to say this may be the hardest diet for 2 weeks but is not the hardest diet. When I started my super low carb lifestyle, I did the TUNA CRASH DIET! The Tuna Diet is eating only Tuna (1 gram of protein per lb of fat.) a day with only water and black coffee for a week. That my friend is the hardest diet I have ever done! I lost 12 lbs. and helped my body cleanse of carbs. I have created many great super low and no carb recipes if anyone would like some ideas. Thanks

Hi Dianne, I have some great recipes – What are you looking for No Carb, Low Carb, snack, meals ? What are you goals?

Here is something really simple but so refreshing for the summer.

You need : 1 packet on non – flavored Gelatin 2 tubes of Protein Shots Fruit punch flavor (you can get this at Walmart in the diet area and its a liquid in a test tupe looking container)

Get 2 coffee mugs Dissolve with boiling water the packet of gelatin (fill the mug with the water) Divide equally in the mugs and then put a full tube of protein shot in each mug. Put in refridge until solid –

Depending on your diet you could put whip cream on top(no carbs but high in fat)

This is refreshing, a good way to eat the protein and great for your hair and nails 🙂

Definately down to give it a shot. Finishing up my third cycle of xfld right now will probably do atleast one or two more cycles of that and then will do this worlds toughest diet for atleast 5 days. Bring it. My bf now is probably about 9 or 10% hoping to get down to 6 or 7% before going back into bulking phase.

my diet is pretty close to this one. i've been dieting now for two months, haven't lost one single pound! i'm not saying that this doesn't works, i'm pretty sure it will for the majority of people, but for some reason after the birth of my son my body has just shutdown or i don't know what the heck is happening with my body. you mention that this diet will slow metabolism if done for too long. i don;t know if that's the case with me, but i'm exercising 5-6 times a week, heavy weight training (45 minutes to 1 hour) and interval cardio 2-3 times a week ( 45 minutes). i'm taking a multi, cla, omega 3's and whey protein. it doesn't make sense! i've never had a problem with my weight before and now all the strategies that i've used before to lose weight are not working, even when i'm doing them all together! i'm suspecting some problem with my thyroid function. any advise would be greatly appreciated. it's so frustrating to work so hard and see no results and i'm really diligent about my nutrition and my workouts, i even refuse to go out on my birthday, june 5, because i have to workout! believe me i have the consistency of a bodybuilder! i joke a lot with my husband about this, fortunately he's very understanding, i tell him that this is like saying that 1+1=0, nutrition plus exercise equals zero! no way, there's really something wrong with me. i would like to hear some suggestion from you guys that obviously have much more knowledge than me! thanks ahead

Go to the doctor and get checked! If you are eating low fat protein diet and not losing inches- never mind weight then something is wrong- you should not restrict your calories as long as it is clean protein only…What I would do is the XFLD low carb style- eat 3 days low fat protein and cheat day eat Atkins style high fat mod protein low carb. 20-40 grams on cheat day, <20 grams on the 3 low carb days…Then you fast! This will rip fat from your body…If you still have trouble then substitute the middle protein day eating only fat with a little protein- 1000 calories- 800 calories fat & 200 calories protein- you may need to do this for 1 or 2 of the protein days in between your fast day and your cheat day…This is the most extreme since it is called a "fat" fast and will force your body to burn fat and get your fat burning fire going! You can do this by splitting up a can of tuna into 4 or 5 very small meals with olive oil, or mayonnaise or 1/2 avocado. You have to keep your carbs to <20 grams.

that much effort and consistency should get some kind of repsonse. It's an extreme diet, and alot of exercise. Something somewhere should be happening (even if it isn't weight loss – something should be happening)

Go to a Dr and get yourself checked out.

Also – WOW I admire your determination! (don't let it stop you from making necessary changes though)

These guys have the right attitude. But more than going to a doctor, I would suggest seeing a nutritionist. They know about the break down of food in the body, and should be able to help diagnose what may be potentially off with you, and how to correct it. Talk to them about specific goals you have concerning your diet. And don't focus so much on the weight, if it's the muschle definition that's not budging because there is fat storage, then you can look at your weight. It could also be that after training so much, your body has hit that plateau. Best of luck.

This is solid advice and works well. I have done this diet almost exactly as outlined before. I made it to day 10 before I cracked, but got uber-lean in the process. The crash diet I followed allowed for salsa and chicken broth as well…so your version is slightly tougher than what I followed. I also allowed myself to drink two diet Cokes each day.

Anyway…this will work for anyone willing to try it…but like you said: very, very hard to stick to!

That looks really intense. And that is a lot of eggs. I thought my morning omelets were getting kind of big at 6 eggs. I might have to give it a shot though. Just to see. I'm just getting ready to start the XFLD of Joel's so this will have to wait a bit though. But I will print it out and keep it for a rainy day when I get bored of whatever I'm doing.

Side Note: I agree with Tony. I really like this post as it is something very easy to understand, and I can hold on to it and use it when I get bored down the road. And I might even try it out for a day here and there just to get a feel for it.

Egg whites are nothing- this is like 4 large regular eggs…Not very much really…You should try the XFLD in low-carb mode, that is what I am doing and I am stripping fat at 1lb average per day! Then you will be primed for this diet as a finishing diet!

Can you tell me what the calorie/protein/carb/fat break down would be for a woman? I'm 120 lbs at 20% body fat and haven't eaten 1500 calories (except on cheat days) in years. Also 50 g of Carbs seems very reasonable for a normal low/mod. carb diet and therefore seems excessive for this one.

50 grams is too much…it should be less than 20 grams…When eating like this I would not worry about calories- count carbs stay away from fat and eat till you are satisfied- don't stuff yourself…you don't need to worry about the calories…It will work extremely effectively!

hey Juan Pablo; I'm in the "moderate card day" cycle 4 of the XFLD; I'm not very motivated to see that I've only lost 7 pounds since I started; I've been following the workout recommended but I haven't been able to workout two or three times a day (tough with my busy schedule) I'm trying to lower my calori intake for the rest of the diet. I believe that I've lost only 3 pounds of fat out of the 7 pounds I've lost. According to the digital scale i lower my body fat from 21% to 18%; would you say that the XFLD works?

Better to cut your carbs than your calories! Go low-carb for even more extreme results! What you should try if you are unhappy with the results is- go low fat high protein just like Vince's diet plan for 3 days- go Atkins style on your cheat day bringing back fat and a bit more carbs like a big salad or spinach salad 20-40 grams carbs- eat more calories on cheat day but keep it low-carb…This modification is the Extra Extreme modification. Once you are done with the XFLD then you will be primed to go 2 weeks on a super low fat protein diet…

total bullshit ! you dont need to go that extreme! carb tapering and portion control will get you just as ripped plus witjhout carbs you have no energy to train and muscles will be flat! stupid diet and obviously not a very intelligent person revcommending it! Kris NYC

I was walking around with around 10% bodyfat, visible abs, at a bodyweight around 140 pounds (I'm around 5' 5") and went on a similar high protein/nothing else diet and lost 23 lbs in just 14 days for a powerlifting competition …

You definitely do NOT need carbs for energy to train. Fat and protein will do you just fine. People that whine about "need energy to train" just don't have the willpower to gut it out when they're tired.

And as for "flat" muscles … well … real muscles (not sarcoplasmic hypertrophy) look just fine without carbs …

Anyways, unless you're getting results like Vinny or the guys he mentioned, or something similar, best not to run your mouth on the internet 🙂

On the contrary, studies have shown that eliminating a good majority of carbohydrates from your diet promotes hormonal changes withing the body to assist with your bodies perceived energy. Rather than insulin and cortisol running rampid within your body, testosterone and GH levels rise.

You're also "training" your body to burn fat for energy rather than carbs.

You also have to look at the fact that a diet like this is closer to the diet of our Paleolithic ancestors who ate primarily lean meats as well as low-glycemic-high-fiber fruits and vegetables. Given that accounts, descriptions and representations of our ancestors imply that they were fit, muscular and lean I would say they probably had it right back in the Stone Age.

On another note: there should be no such thing as "portion control". Your body was never meant to eat in that manner. It wants to eat to satisfaction. The point is not to starve yourself for the sake of a better body.

You are right the controlling your carbs will help will get you shredded, but not like the guys you see in these pics and not like at the level like Vince is talking about. Plus, I would take a lot longer time.

Plus, you have to remember extreme results require extreme efforts! Body builders and world class athletes don't get their physique by doing things normal. They change the rules one way or another.

Vince, I am in brother!. I currently weigh 177 lbs. at 14.2% body fat. I have a current pic but can't post it. Didn't you say if you want an extreme body you have get extreme with your workouts and nutrition. I think you should turn this into a contest to see who can shred up the most in 2 weeks. Now that would be BAD ASS!!!

You should drop quite a bit of weight during the two week diet. I did the Atkins Diet several times, and the weight drops off like crazy, especially with minimal fat allowed on this one. You learn to love making chicken wraps from Romaine or chard or collard greens.

You should try turning the XFLD into a low-carb diet…Eat 3 days low fat protein only then on cheat day eat Atkins style with high fat moderate protein- low carb 20-40 grams…Fast with lots of water…You will seriously rip fat doing it this way…then your body will be ready for an extended session of super low fat protein only…

I think I could do that after xfld if I see good results on it, if not I will never touch another fat loss program. I’ve given up so much on xfld and it’s extremly difficult ao it better be worth it. As long as im eating something and not starving myself and it isn’t longer than 2 weeks I think i could do it, any longer I’d to completely crazy. No carbs but high protein, I do love my meats.

I'm now allergic to apple, oranges and rice from eating too much of them. Even a trace of any of them in my food and I know it within seconds, and within minutes my stomach will have expanded by up to 3 inches. And it's crazy painful – always reminds me of that scene in Alien where the alien burst out though the blokes stomach. It's definately something I'd avoid if i could. There's definately truth in the allergen theory, but I doubt a few egg whites for breakfast for 2 weeks would cause it. Particularly if you're going with the whole 'seasonal' arguement. That would mean you're supposed to eat them alot for a while (when in season) and then stop (out of season).

Fact is this isn't a healthy eating plan, it's not even an healthy eating fat loss plan, it's a get your fat levels down to below what your body wants them to be plan, which is going to have to be unhealthy to work – that's why you only do it for 2 weeks.

Try the XFLD as a low-carb diet instead. I am doing it as a 7 day cycle- 3 low fat protein only days and 3 Atkins days with a bit more fat. On the cheat day I just eat excess calories Atkins style keeping my carbs low 20-40 grams. Then fast…I have a lot to lose but it is working great! I average 1 lb loss per day…Good Luck on XFLD…

Damn! That is one tough diet to follow. But I can see the value it would add to do the “worlds toughest diet” in the fat cutting stage of my training. I am currently traveling overseas at the moment which will make it hard to get into my tough state of mind but when I come home in a few weeks I will definitely be putting this diet to the test!

I can't even come close to eating that many eggs in one sitting. I've tried…made me want to puke. That said, I haven't had good luck with ultra low-carb meal plans before, and they always slingshot back the second I introduce an apple or a carrot back into the plan.

That said, this is very close to my existing plan anyway…without the absurdly large breakfast (which I could try switching from high fibre to high protein for a bit I guess…though I always have a protein shake in the morning on high training cycles). How would you shuffle the protein shakes for someone who always works out in the morning instead of the afternoon?

The Atkins Diet is not a low-fat diet, what with all the bacon, whole eggs,etc.

BTW, eating a dozen egg whites is a whole lot easier because the fat from the yolks does not fill you up as fast; the protein from all those egg whites will help you stay feeling full longer, too, keeping your blood sugar level for a longer time.

Sounds like a challenge to me…I'd give it a shot… but after put on at least 40 pounds or when i'm done bulking. It seems like the kind of diet that someone who has just finished their "mass-gain" phase would follow in order to get lean for a contest or for the summer…but I agree with you Vince – A diet with only 10% carbs…that's intense. But if you're ready to challenge yourself for 2 weeks, it can be accomplished.

p.s. – I like this post a lot Vince, it gives me more of an idea of some more challenges and goals i can set for myself in the future after i bulk up to keep me motivated to keep training.